4 Easy Yoga Poses to Stay Fit

Do you want to stay in shape and relieve stress? Then try these easy yoga poses that are perfect for beginners.

Here are four easy yoga poses that you must try to get a body that feels light and a mind that thinks positive.

Paschimottanasana

Paschimottanasana covers the stretching of the entire body from head to toe. This asana will help you to unnerve your senses and is a perfect start to your day.

Steps:

  • Sit down straight with your legs stretching in front of you
  • Stretch your hands and bend them to your knees
  • Do not bend your knees, as that will do no good to your body
  • Keep inhaling while straightening your spine and breathe smoothly
  • Touch your toes with your fingers and exhale deeply
  • Repeat the posture at least 5 times with the same breathing process

Benefits:

  • Relieves stress and calms the mind
  • Cures constipation and digestive disorders
  • Help control anxiety, anger, and irritation

Precautions:

  • Not recommended for pregnant women, person with back problems and ulcer and asthma patients

Baddha Konasana

Often known as the 'Butterfly Asana' or 'Cobbler Pose', Baddha Konasana offers a whole lot of benefits. It is the perfect asana for those looking for slimmer thighs and a perfect buttock.

Steps:

  • Sit on a yoga mat and straighten your spine
  • Bend your legs and pull your feet closer to inner thigh
  • Soles of your feet should be aligned together
  • Grasp the ankle of both your legs by sitting in an upright position
  • Deeply inhale with your spine straight and shoulders backward
  • While exhaling, press the soles together
  • Maintain this posture as long as you can with the right breathing

Benefits:

  • Enhances reproductive system in women
  • Improves overall blood circulation
  • Helps cure menstrual problems

Precautions:

  • Not recommended for those with knee injury
  • Not recommended if you are menstruating

Dhanurasana

Dhanurasana is one of major back stretching exercises. Often called the 'Bow Pose', it stretches the back completely and imparts flexibility and strength to the back.

Steps:

  • Lie down on your belly with your hands placed on the side
  • Fold your knees and touch the ankle with your hands backward
  • Slowly breathe in and lift your chest off the ground
  • Try touching your ankles as closely as possible
  • Now, the entire body weight will be on your belly
  • Focus on the breathing process after attaining the posture
  • Attain the posture while inhaling and hold it for 15-20 seconds
  • Now, exhale gently and come back to the original position

Benefits:

  • Toughens abdomen and back muscles
  • Tones leg and arm muscles
  • Helps people with renal disorders

Precautions:

  • Not recommended for pregnant women
  • Not recommended for hernia patients
  • Not recommended if you had abdominal surgery recently

Setu Bandhana

Setu Bandhana or 'Bridge Pose' is a common yoga asana that stretches your back, neck, and relaxes your body. This asana is highly rejuvenating and energising.

Steps:

  • Lie on the ground with your spine straight and hands on your side
  • Bend your legs keeping the foot together on the ground
  • Slowly lift your hips off the floor and maintain hands by your side
  • While holding this pose, lift your hands above your head

Benefits:

  • Strengthens back muscles
  • Reduces stress, anxiety and calms brain
  • Improves blood circulation and digestion

Precautions:

  • Not recommended for people with back problems
  • Not recommended for people with a neck injury
  • Pregnant women may do it but only under expert supervision

Yoga creates strength, awareness, and harmony in both mind and body. Therefore, stay fit, stay slender, and stay positive by practising yoga.

Source: https://www.newwomanindia.com/4-effective-easy-yoga-poses-fit-toned-body/